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Half Moon Pose also named Ardha Chandrasana in Sanskrit, is a strong and challenging balance pose because it involves many different elements. It challenges and improves your strength, balance and flexibility at the same time.
How to Half Moon pose
Start on Warrior 2 with your right foot forward .
Bring your left hand on your left hip.
Lean towards the front of your mat and place your right fingertips in front of your right foot.
Shift your weight into your right foot and press down through your right fingers to steady yourself.
Begin to extend your right leg, lift your left leg until your thigh is parallel to the floor.
Adjust your right fingertips underneath your shoulder slightly to the right hand corner.
Engage your legs, flex your left foot and press through the ball of the foot.
Lengthen your back, keep it flat, engage your core.
Turn your chest to face the left.
Draw your left hip on top of the right.
Reach your left hand to the ceiling by draw your left shoulder on top of the right one.
You can slowly move your gaze up toward the ceiling.
· Try to stay in the pose for 5 deep breaths.
· To come out of the pose, ilook down, lower your left leg and back in Warrior 2.
. Tada! You can repeat on the other side!
HALF MOON POSE BENEFITS
✨ Strengthens the whole body, especially the legs, ankles, feet and glutes
✨ Improves core stability
✨ Stretches legs and groin
✨ Improves focus, concentration and balance
✨Counteract the effects of sitting
7 MISTAKES TO AVOID IN HALF MOON POSE
➡️ Twist your upper shoulder forward
➡️ Roll your top hip forward
➡️ Keep your grounded hand to close to your grounded foot
➡️ Lock your standing knee
➡️ Round your back
➡️ Drop your upper leg
➡️ Move your gaze too quickly in every directions
HALF MOON POSE MODIFICATIONS
If Half Moon Pose is too hard for you to perform safely, try these 4 variations instead:
1/ If you are not comfortable in balance poses, come into Baby Half Moon with one knee down
2/ If you get difficulties reaching the floor with your lower hand, use a block or…
3/ … a chair to rest your lower arm on.
4/ If you find it hard to reach the floor and lift your leg parallel to the floor, use a block to extend your lower arm and a chair to support your upper leg
Are you ready to challenge yourself in HALF MOON Pose?
1/ Once in Half Moon, can you raise your lower fingers away from the floor?
And try to hold this balance for 30 seconds?
2/ Can you grab your upper ankle/foot with your upper hand to turn Half Moon pose into Sugarcane pose?
Now it's your turn and let me know in the comments section below how it was for you!
8 poses to improve your half moon pose
Below I have selected a few asanas that can help you develop the flexibility and strength needed to perform Half Moon pose:
◼️Top left corner: Gate Pose - Parighasana
◼️Top center: Wide-Legged Standing Forward Bend Pose – Prasarita Padottanasana
◼️Top right corner: Extended Side Angle Pose – Utthita Parsvakonasana
◼️Center-right: Tree Pose - Vrikshasana
◼️Lower right corner: Triangle Pose – Utthita Trikonasana
◼️Lower center: Low Lunge Pose – Anjaneyasana
◼️Lower left corner: Side Plank Pose - Vasisthaana
◼️Center-left: Extended Hand-to-Big-Toe Pose - Utthita Hasta Padangusthasana
◼️Center: Half Moon Pose – Ardha Chandrasana
➡️ You can stay in each of these poses for 10 breaths before moving on to the next. And don't forget to repeat on the other leg if applies.
➡️ You can use blocks, books, blanket or any kind of supports to help you in each of these poses.
➡️ This asana requires strength and flexibility to perform. Be patient, gentle in your movements and listen to your body.
Come on your mat, enjoy this mini sequence and share your practice.
And if you have a bit of time, let me know in the comments section below how this practice was for you, I cannot wait to know and to read you!